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WOD – Friday 1/6/17

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CrossFit:
A) 20 Minutes of Snatch Practice

B) EMOM for 14 Minutes, alternating w/ Partner:
– 5 Power Snatches (135/95)
– Max Cals on Bike or Rower

Competition:
A) Run
– 6 x 1200m
-*Run at a conversational (“Your 1-mile Time + 3 minutes”) pace
-*Rest 60s between intervals
-*This is going to feelĀ too easy…good…it should.

B) 20 Minutes to Find a Heavy Single:
– Snatch

C) EMOM for 20 Minutes, alternating:
– 5 Power Snatches @ 135/95
– 15 Cals AirAssault

D) EMOM for 20 Minutes, alternating:
– 10-15 GHD Sit-ups
– 3-7 Muscle-ups
– *Use whatever rep range will allow you to PRACTICE muscle-ups without hitting failure…this should be viewed as skill training, not a workout!